Nutrition Needs Of The Female Teen Runner

Proper nutrition is important for everyone, especially athletes. Without the right fuel, the body cannot perform at its best. Female teen runners are at risk for developing the "female athlete triad," in which nutrition plays a key role. A dietitian or sports medicine specialist may be helpful in constructing a diet plan for these athletes to ensure they are getting the nutrients they need.

Female Athlete Triad

Female teen athletes are at risk for the female athlete triad, a condition that can have long-lasting effects. Drs. Julie Hobart and Douglas Smucker of the University of Cincinnati College of Medicine, in an article in the June 1, 2000, issue of "American Family Physician," describe the triad as a combination of three conditions commonly found in athletic training that typically intertwine with each other: disordered eating, osteoporosis and amenorrhea, or loss of menstrual periods. This is usually seen when a female athlete starts restricting food but does not fit the clinical diagnosis for anorexia or bulimia. Combined with sports training, loss of menstrual periods occurs, and the lack of nutrients and lowered estrogen levels can lead to osteoporosis.

Calcium

The most abundant mineral in the human body, calcium is crucial to helping build strong bones. This mineral is also necessary for proper heart, muscle and nerve function. Female teen runners are at risk for developing osteoporosis because of the female athlete triad, and calcium gives the body the nutrition it needs. Good dietary sources of calcium include cheese, broccoli, almonds and low-fat dairy products. If a calcium supplement is taken, make sure it has vitamin D, since this vitamin helps the body utilize calcium. In their "American Family Physician" article, Drs. Hobart and Smucker state that young women between the ages of 11 and 24 should consume 1,500 mg of calcium daily. Female runners already experiencing bone loss from the triad may need more, at the discretion of a doctor. The University of Maryland Medical Center advises taking only 500 mg of calcium at a time, as the body cannot absorb more than that in one dose.

Protein

Protein is necessary for muscle growth and repair, but female athletes may cut back their intake of protein sources to lose weight. Protein is found in every cell in the body, and your tissues, organs and muscles all need protein to function optimally. Robert Keith, professor of nutrition and food science at Auburn University, states that athletes need more protein than sedentary individuals, with females needing approximately 0.7 g per pound of body weight. Complete protein sources that have all the essential amino acids include milk, cheese, chicken and fish. Incomplete protein sources are low in one or more of these amino acids. Other protein sources include beans, legumes, tofu and nuts.

Calories

Athletes need enough calories for optimal performance, and teen runners may cut calories to drop weight in hopes of running faster. According to Suzanne Nelson-Steen, sports nutritionist for the University of Washington, fad diets do not provide sufficient calories or carbohydrates that an athlete needs. Eating a low-fat, balanced diet that includes carbohydrates and protein can help female teen runners get the nutrition they need to compete.